What’s the Difference Between Hammer Curls and Bicep Curls?

1. Hand Position (Grip)

• Hammer Curl (Neutral Grip):
  Performed with the palms facing the body while holding the dumbbell, creating a neutral grip. Your thumbs point upward.
• Bicep Curl (Supinated Grip):
  Typically performed with the palms facing upward. The movement involves bending the elbow and moving the dumbbell or barbell up and down.

2. Primary Muscles Targeted

• Hammer Curl:
  Targets the brachialis (muscle in the front of the upper arm) and brachioradialis (muscle on the outer side of the forearm). This exercise is excellent for forearm strengthening and contributes to balanced arm development.
• Bicep Curl:
  Primarily targets the biceps brachii. It’s often used to increase muscle thickness and size.

3. Purpose and Benefits of the Movement

• Hammer Curl:
  Often used to develop strong forearms and enhance elbow stability. It’s a functional exercise beneficial for sports and everyday movements, improving overall strength and coordination.
• Bicep Curl:
  Primarily focuses on increasing the size of the biceps and enhancing their appearance. It’s a must-do exercise for achieving well-defined arms.